DFW Running Club!!

sallyx

(Land_of)_Maz wrote: »

so in a funny kinda way.... when i run normally (my pace- i.e. very very slow) and i feel like i need to take it down a bit to recover, without walking as such....

When i speed up again, it's almost like a sort of fartlek innit????

errrr.... i'll get my coat!!

Go Maz, Go Maz...:T

poorbabe

(Land_of)_Maz wrote: »

so in a funny kinda way.... when i run normally (my pace- i.e. very very slow) and i feel like i need to take it down a bit to recover, without walking as such....

When i speed up again, it's almost like a sort of fartlek innit????

errrr.... i'll get my coat!!

:rotfl: :rotfl: :rotfl: :rotfl:

RichOneday_2

chickadee wrote: »

Hi everyone,

I thought I'd pop in to let you know how things have been going for me.

I did a couple of short runs last week (3 to 3.5miles). On Friday I gave blood and still wanted to run because I felt fine. However, soon after I started I felt really weak and it was a real struggle all the way round. Yes I know coach, you warned me but I thought I knew better! I will always listen to you in future.

We went away for the weekend down to Cambridge so there was no opportunity to run on either Saturday or Sunday. I ran at the running track on Monday whilst DS played footy. I did 14 laps, one slow to start and a cool-down lap to finish. It took just over 30 mins so I was happy enough with that. Went to gym yesterday for a quick cardio session (cross-trainer, run, row). I set my clock early this morning with the best of intentions to do a morning run but the rain was hammering on my window and i just couldn't face it.

The thing is, I really need a goal. I am doing a 10k race on Sunday. I don't really have any aspirations for it, so it will kind of set a marker out for me as to my current speed and fitness.

If I target another 10K in, say, three months' time, is there any chance Coach Rich would put me a training plan together for me to improve my time? (Pretty please?)

No problem. If you find a target race first of all, then let me know what time you have available for training (which days) and what you have been managing to do in recent weeks, then we should be able to knock a plan together targetted on 10K.

RichOneday_2

I can't believe how many runs during October have been done in hot sunshine.

Certainly yesterday's and today's have been glorious - I'm getting more of a tan in October than I did in the Summer.

After last week's 50 mile workload I was expecting some heaviness this week, but have been pleasantly surprised at the lack of after effects:

Mon20/10 7.0 miles Brisk Walk
Tues21/10 10K 56:13 (Pulse 112)
Weds22/10 10K 55:06 (Pulse 118)

It is satisfying to compare to the first 10K done on 16/9 in 1:15:15 (Pulse 130).

So, a full 20 minutes quicker (or 3:20 per mile) in 5 weeks using less effort (118 pulse compared to 130).

This is just a reflection of the power/weight ratio slowly improving but its still satisfying when it becomes reality!

becky_rtw

Gosh you've got quicker again Coach!

Got my 4 mile hill run tomorrow - but its actually 6 by the time I get to any hills, run them and get back...looking forward to it actually - it was fun running in the semilight last time!

hypno06

woop woop!! Rich that is excellent 10k progress - I hope I can post a similar result in 4 or 5 weeks!

I have just done a lovely run - 3.8 miles in 42 mins so I am more than happy with that. I did a route that allowed me to cut out and get home easily if my shoulder/neck was hurting too much, but I actually felt quite relaxed, took it steady, and as a result I went far further than I expected, and in a reasonable time!

I am liking this running lark

RichOneday_2

hypno06 wrote: »

woop woop!! Rich that is excellent 10k progress - I hope I can post a similar result in 4 or 5 weeks!

I have just done a lovely run - 3.8 miles in 42 mins so I am more than happy with that. I did a route that allowed me to cut out and get home easily if my shoulder/neck was hurting too much, but I actually felt quite relaxed, took it steady, and as a result I went far further than I expected, and in a reasonable time!

I am liking this running lark

Well done Hypno - it is always the runs that you start steadily that tend to surprise you in a positive way.

Good pre-planning too!

RichOneday_2

becky_rtw wrote: »

Gosh you've got quicker again Coach!

Got my 4 mile hill run tomorrow - but its actually 6 by the time I get to any hills, run them and get back...looking forward to it actually - it was fun running in the semilight last time!

You're starting to enjoy this marathon training by the looks - I suppose one benefit of getting the runs done early is to get maximum value out of the endorphins!:p

chickadee

Hi coach,

Thanks for offering to put together a plan for me. Firstly, I have found an ideal target race. It isn't a big race but it is very local to me. In fact the start is about 5 mins from my home. (For completeness, it is the Chernobyl 10k in Preston 25th Jan 2009). On Sunday I am doing the Accrington 10k. I believe the Accy race is hilly (never done it before), like all of East Lancashire! I am hoping/expecting around 60 mins but I will keep you updated with that.

I can run 3-4 times a week but some of them will need to be shorter runs as I have to fit them in around my son. At the moment I have been doing one run of 1 - 1.5 hours per week, plus 2 shorter ones of around 3 miles. I also have access to a gym where I can do work on a treadmill, or up to one hour on the running track once a week whilst my son does football training. I suppose ideally I would like to do one track session, one longer run and one other run, with an optional extra run if I can fit it in.

We should be able to do something with that I'm sure.

I have to say, your fitness training is going brilliantly. The difference you have made in just over a month is phenomenal! And your weight loss is fantastic too. You must be very focused. Well done. :T

cnoelj

Hey guys.

I have got myself organised and set up my justgiving site for the Edinburgh Marathon. I am running for Macmillan Cancer Support in memory of my wonderful parents
I have posted the details on the charity board and you can see it [post=15219893]Here[/post]